Tempo

4x10KA+5x30/60

  • Cycling
  • 1h 47mTime
  • 88Stress
  • 0.70Intensity
  • 20Popularity

About this workout

This workout combines 4×10 min at 85% FTP with 5 min recoveries, creating a solid foundation for your mid-week rides while testing your endurance. Ideal for building the aerobic durability needed to power through climbs or maintain a steady pace in group rides, it’s a classic tempo session that fits seamlessly into any training plan.

Kilian

Workout structure

  • 20 min @ 50% (50w)
  • 4X
    • KA 10 min @ 85% (85w) 50 rpm
    • Rest 5 min @ 50% (50w)
  • 5X
    • 30 sec @ 90% (90w)
    • Rest 1 min @ 50% (50w)
  • 20 min @ 50% (50w)